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Sprouted legumes Calories
High in protein, fiber, vitamins and minerals; low glycemic index; easy to digest
CALORIES
GI
POTASSIUM
FIBER
Sprouted legumes Nutrition Facts
Selected: 100 g
110
KCAL / 100G
Carbs
18g
· 64%
Protein
8.5g
· 30%
Fat
0.8g
· 6%
Fiber
4.5g
Sprouted legumes Vitamins & Minerals
Vitamins
B1
0.25mg · 21% DV
Folate
70µg · 18% DV
Vitamin C
14mg · 16% DV
B5
0.4mg · 8% DV
Minerals
Phosphorus
110mg · 16% DV
Iron
2mg · 11% DV
Magnesium
38mg · 9% DV
Zinc
1mg · 9% DV
Sprouted legumes Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Sprouted legumes Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Sprouted legumes Contain Allergens?
No known major allergens
Which Diets Is Sprouted legumes Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Sprouted legumes Fat Profile
SATURATED
0.13g
MONOUNSATURATED
0.08g
POLYUNSATURATED
0.36g
Omega 6:3 ratio 8:1
Above the ideal 4:1 (8:1).
Foods Similar to Sprouted legumes
Sprouted legumes — Frequently Asked Questions
Can sprouted legumes be eaten raw, or should they be cooked?
Some sprouts are eaten raw, but sprouted legumes are often safer and easier to digest when lightly cooked. People with higher food-safety risk should choose steamed or briefly boiled sprouts instead of raw.
Do sprouted legumes really digest more easily than regular legumes?
Often yes. Sprouting can reduce some compounds that make legumes harder to digest, so bloating and gas may be milder for some people compared with unsprouted dried legumes.
How should sprouted legumes be stored, and how long do they stay fresh?
Keep them well drained in a clean container in the refrigerator. For best quality, use them within a few days, and discard them if they develop an off smell, slime, or discoloration.
Can sprouted legumes be frozen?
Yes. Brief blanching or steaming before freezing usually gives better texture and food safety, although they may lose some crunch after thawing.
What foods pair well with sprouted legumes?
They work well with whole grains, vegetables, olive oil, yogurt, or tahini for a balanced meal. Pairing them with vitamin C-rich produce may help support iron absorption from plant foods.
Are sprouted legumes better before or after a workout?
That depends on portion size and preparation. Smaller, well-cooked portions are usually easier before exercise, while after training they can fit well into a meal that includes both carbohydrate and protein.
Can eating sprouted legumes at night cause discomfort?
It can for some people, especially in large portions. If you are sensitive, a smaller serving and thorough cooking are usually easier to tolerate in the evening.
Are sprouted legumes healthier than regular cooked legumes?
Not automatically. Sprouting may improve the availability of some nutrients and change texture, but properly cooked regular legumes are still highly nutritious.
What should I watch out for when sprouting legumes at home?
Clean water, clean equipment, and regular rinsing matter because the warm, moist environment can support microbial growth. Do not eat them if they smell sour, feel slimy, or show mold.
Who should be more careful with sprouted legumes?
Pregnant people, older adults, young children, and anyone with a weakened immune system should be more cautious because raw sprouts carry a higher food-safety risk. Cooking them thoroughly is the safer option for these groups.
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Nutrition data compiled from USDA FoodData Central and scientific sources.